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A 10-minute high-intensity workout can supercharge your brain—immediately Brain-derived neurotrophic factor (BDNF) is a crucial growth factor that strengthens neural connections, enhances memory, and supports brain plasticity The more intense your exercise, the greater the surge of BDNF, with high-intensity interval training (HIIT) delivering the most powerful cognitive boost... show more

FoundMyFitness Clips

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279,624 views • 1 year ago •via X (Twitter)

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FoundMyFitness Clips1 year ago

Learn why training for brain health is all about intensity in our latest episode:

Smidge®2 years ago

Smidge® Morning Magnesium includes three natural, balanced forms of magnesium — with no fillers or common allergens. It helps enrich your body with the magnesium it needs, while providing a gentle boost of energy. ☀️ Learn more.

FoundMyFitness Clips1 year ago

Get "The Cognitive Enhancement Blueprint" Packed with Rhonda Patrick's specific protocols for boosting BDNF with exercise, omega-3s, and heat stress 9 pages Totally free Sign up here:

Tennessee Lady1 year ago

@gh0st3at3r Anytime you increase blood flow to the brain, you increase oxygen, and yes it enhances memory.

Drew Nelson1 year ago

Any thoughts on how HIIT style training increases cortisol? My morning cortisol is steady at 24H mcg/dl. My functional medicine doctor is certain hiit training is to blame. I weight train 3x weekly, hiit 2x, and 1x zone 2. Daily I meditate, sleep 7.5-8 hrs, and do breathwork

The Artful Man1 year ago

Does cycling to work pretty fast in the morning count 😂

Robert Williams1 year ago

No better longevity info on the net.

Byte Alchemist ⚡️1 year ago

This type of information needs to be shared 🤯

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The secret to better focus, memory, and mood isn’t in a pill It's in your sweat High-intensity exercise floods your muscles with lactate, signaling your brain to release norepinephrine, a neurotransmitter crucial for focus Lactate also boosts BDNF, a powerful growth factor that creates new neurons, enhances memory, and combats age-related brain atrophy If you care about your brain, vigorous exercise should be a non-negotiable

The secret to better focus, memory, and mood isn’t in a pill It's in your sweat High-intensity exercise floods your muscles with lactate, signaling your brain to release norepinephrine, a neurotransmitter crucial for focus Lactate also boosts BDNF, a powerful growth factor that creates new neurons, enhances memory, and combats age-related brain atrophy If you care about your brain, vigorous exercise should be a non-negotiable

FoundMyFitness Clips

23,729 views • 1 year ago

Just 6 minutes of high-intensity exercise can dramatically boost your brain’s ability to adapt, learn, and fight depression Short bursts of intense exercise trigger muscles to release lactate, which acts as a chemical messenger, rapidly increasing levels of brain-derived neurotrophic factor (BDNF) Increased BDNF is essential for neuroplasticity—the brain’s ability to form new connections, adapt, and remain resilient in the face of stress and anxiety Beyond enhancing neuroplasticity, higher BDNF levels help your brain stay youthful by promoting neuron growth, improving memory, and protecting against cognitive decline

Just 6 minutes of high-intensity exercise can dramatically boost your brain’s ability to adapt, learn, and fight depression Short bursts of intense exercise trigger muscles to release lactate, which acts as a chemical messenger, rapidly increasing levels of brain-derived neurotrophic factor (BDNF) Increased BDNF is essential for neuroplasticity—the brain’s ability to form new connections, adapt, and remain resilient in the face of stress and anxiety Beyond enhancing neuroplasticity, higher BDNF levels help your brain stay youthful by promoting neuron growth, improving memory, and protecting against cognitive decline

FoundMyFitness Clips

21,495 views • 1 year ago

I advocate for high-intensity exercise in part due to its brain benefits, which primarily stem from lactate. Lactate fuels the brain & muscles (not causing fatigue or soreness, as once thought) and activates growth factors and neurotransmitters. BDNF, dubbed "Miracle-Gro for the brain," enhances neurogenesis and neuroplasticity, forming and rewiring the connections between neurons. Norepinephrine and serotonin, produced during (especially vigorous) exercise, boost focus, attention, motivation, and mood for several hours or more post-workout. Lower-intensity exercise has several health benefits, but nothing comes close to high-intensity exercise if you're looking for a short- or long-term cognitive boost.

I advocate for high-intensity exercise in part due to its brain benefits, which primarily stem from lactate. Lactate fuels the brain & muscles (not causing fatigue or soreness, as once thought) and activates growth factors and neurotransmitters. BDNF, dubbed "Miracle-Gro for the brain," enhances neurogenesis and neuroplasticity, forming and rewiring the connections between neurons. Norepinephrine and serotonin, produced during (especially vigorous) exercise, boost focus, attention, motivation, and mood for several hours or more post-workout. Lower-intensity exercise has several health benefits, but nothing comes close to high-intensity exercise if you're looking for a short- or long-term cognitive boost.

Dr. Rhonda Patrick

70,950 views • 11 months ago

If you want to protect and enhance your brain, regular vigorous exercise is as close to a miracle drug as it gets When you work out hard, lactate floods across the blood-brain barrier, increasing the production of serotonin and norepinephrine These neurotransmitters are crucial for mood, focus, and impulse control Lactate also increases levels of brain-derived neurotrophic factor (BDNF)—an essential growth factor for neurogenesis, memory improvement, and emotional resilience

If you want to protect and enhance your brain, regular vigorous exercise is as close to a miracle drug as it gets When you work out hard, lactate floods across the blood-brain barrier, increasing the production of serotonin and norepinephrine These neurotransmitters are crucial for mood, focus, and impulse control Lactate also increases levels of brain-derived neurotrophic factor (BDNF)—an essential growth factor for neurogenesis, memory improvement, and emotional resilience

FoundMyFitness Clips

24,168 views • 1 year ago

High-intensity exercise is one of the most reliable ways to sharpen your brain on demand When you push past ~80–85% of your max heart rate, your muscles pump out lactate, which shuttles into the brain and acts as both fuel and a powerful signal There, lactate boosts brain-derived neurotrophic factor (BDNF), driving neurogenesis, learning, and neuroplasticity in regions like the hippocampus The same lactate surge also raises serotonin and norepinephrine, improving mood, focus, and impulse control

High-intensity exercise is one of the most reliable ways to sharpen your brain on demand When you push past ~80–85% of your max heart rate, your muscles pump out lactate, which shuttles into the brain and acts as both fuel and a powerful signal There, lactate boosts brain-derived neurotrophic factor (BDNF), driving neurogenesis, learning, and neuroplasticity in regions like the hippocampus The same lactate surge also raises serotonin and norepinephrine, improving mood, focus, and impulse control

FoundMyFitness Clips

57,371 views • 6 months ago

Want to boost focus, memory, and mental clarity? The secret might be in your diet. Polyphenols are more than just powerful antioxidants—they actively improve brain function and cognitive health. 🔹 Boosts BDNF (Brain-Derived Neurotrophic Factor)—promotes new neuron growth & better brain connections 🔹 Enhances blood flow to the brain—increasing focus, clarity & reaction time 🔹 Reduces mental fatigue—keeps your mind sharp & energized Where can you get them? Berries, dark chocolate, green tea, olives, and colorful fruits & veggies. Your brain health starts with what’s on your plate. What’s your go-to brain food? LEARN MORE:

Want to boost focus, memory, and mental clarity? The secret might be in your diet. Polyphenols are more than just powerful antioxidants—they actively improve brain function and cognitive health. 🔹 Boosts BDNF (Brain-Derived Neurotrophic Factor)—promotes new neuron growth & better brain connections 🔹 Enhances blood flow to the brain—increasing focus, clarity & reaction time 🔹 Reduces mental fatigue—keeps your mind sharp & energized Where can you get them? Berries, dark chocolate, green tea, olives, and colorful fruits & veggies. Your brain health starts with what’s on your plate. What’s your go-to brain food? LEARN MORE:

Gary Brecka

13,862 views • 1 year ago

Exercise doesn’t just make you feel good—it physically reshapes your brain Through brain-derived neurotrophic factor (BDNF), exercise strengthens neuroplasticity, allowing your brain to form new connections and adapt to challenges This isn’t just about feeling good for an hour after a workout; it’s about long-term brain health, resilience against stress, and even protection against depression Move your body, and your brain will thank you for life

Exercise doesn’t just make you feel good—it physically reshapes your brain Through brain-derived neurotrophic factor (BDNF), exercise strengthens neuroplasticity, allowing your brain to form new connections and adapt to challenges This isn’t just about feeling good for an hour after a workout; it’s about long-term brain health, resilience against stress, and even protection against depression Move your body, and your brain will thank you for life

FoundMyFitness Clips

30,546 views • 1 year ago

Lactate isn’t just a workout byproduct—it’s brain fuel Sustained effort—pushing past 85% of your max heart rate—produces lactate, which is eagerly consumed by your brain This triggers an increase in brain-derived neurotrophic factor (BDNF), a power catalyst for memory, neuron growth, and neuroplasticity Studies show that even six minutes of intense cycling can increase BDNF levels by 4-5 times, enhancing cognitive function, protecting against cognitive decline, and reducing symptoms of anxiety and depression By pushing your limits, you're not just strengthening muscles and improving cardiovascular fitness—you’re rewiring your brain

Lactate isn’t just a workout byproduct—it’s brain fuel Sustained effort—pushing past 85% of your max heart rate—produces lactate, which is eagerly consumed by your brain This triggers an increase in brain-derived neurotrophic factor (BDNF), a power catalyst for memory, neuron growth, and neuroplasticity Studies show that even six minutes of intense cycling can increase BDNF levels by 4-5 times, enhancing cognitive function, protecting against cognitive decline, and reducing symptoms of anxiety and depression By pushing your limits, you're not just strengthening muscles and improving cardiovascular fitness—you’re rewiring your brain

FoundMyFitness Clips

69,783 views • 1 year ago

Dr. Barbara O'Neill reveals 3 surprising "shocks" that stimulate new brain cell growth in the hippocampus: 1. Fasting — Try breakfast like a king, lunch like a queen, then an 18-hour fast until the next morning. 2. Cold exposure — Finish every hot shower with a quick cold blast (short but shocking). 3. High-intensity interval training (HIIT) — Sprint uphill for 30 seconds like you're running for your life, rest, repeat. Short science nugget: These stressors trigger the release of BDNF (brain-derived neurotrophic factor), a key protein that promotes neurogenesis (new neuron growth) in the hippocampus, supporting memory, learning, and cognitive resilience (supported by studies in Nature Reviews Neuroscience and Journal of Physiology). Your brain literally grows stronger when you shock it the right way. Which of these are you willing to try first — fasting, cold showers, or HIIT sprints?

Dr. Barbara O'Neill reveals 3 surprising "shocks" that stimulate new brain cell growth in the hippocampus: 1. Fasting — Try breakfast like a king, lunch like a queen, then an 18-hour fast until the next morning. 2. Cold exposure — Finish every hot shower with a quick cold blast (short but shocking). 3. High-intensity interval training (HIIT) — Sprint uphill for 30 seconds like you're running for your life, rest, repeat. Short science nugget: These stressors trigger the release of BDNF (brain-derived neurotrophic factor), a key protein that promotes neurogenesis (new neuron growth) in the hippocampus, supporting memory, learning, and cognitive resilience (supported by studies in Nature Reviews Neuroscience and Journal of Physiology). Your brain literally grows stronger when you shock it the right way. Which of these are you willing to try first — fasting, cold showers, or HIIT sprints?

Camus

153,812 views • 5 months ago

Did you know your brain has its own growth hormone? BDNF is like fertilizer for your brain cells, boosting learning, memory and mood. Exercise is the fastest way to boost your brain's BDNF levels! Start with: Weight training 2-4x/week HIIT sprints 1-2x/week Daily 30-min walks Listen to your body. Make time for rest too.

Did you know your brain has its own growth hormone? BDNF is like fertilizer for your brain cells, boosting learning, memory and mood. Exercise is the fastest way to boost your brain's BDNF levels! Start with: Weight training 2-4x/week HIIT sprints 1-2x/week Daily 30-min walks Listen to your body. Make time for rest too.

Kristie Leong M.D.

201,769 views • 1 year ago

Vigorous exercise improves cognition and delays brain aging. Exercise causes muscles to produce lactate, which travels to the brain, triggering the production of neurotransmitters like norepinephrine and neurotrophic factors like BDNF. New episode on why we should incorporate more vigorous exercise into our routine. TIMESTAMPS: (01:51) What differentiates "vigorous" from "zone 2" (09:12) Why zone 2 training may not improve VO2 max (11:34) Balancing zone 2 & vigorous-intensity workouts (13:32) Norwegian 4x4 protocol improves VO2 max (16:52) Methods to estimate VO2 max outside a lab (19:49) What it takes to reverse 20 years of heart aging (25:40) How HIIT reduces type 2 diabetes risk (26:54) HIIT vs. Zone 2 for mitochondria (29:25) Should committed exercisers practice 80/20 rule? (32:35) Vigorous exercise enhances mitophagy (35:20) Why lactate from HIIT benefits the brain (37:45) How lactate allows "glucose sparing" in brain (40:43) The unique BDNF benefits of HIIT (41:59) Lactate signals the growth of new blood vessels (44:15) Exercise intensity increases myokine release (47:04) Exercise lowers mortality risk in cancer survivors (48:13) Vigorous exercise kills circulating tumor cells (49:53) Why exercise reduces depression and neurotoxicity (kynurenine mechanism) (51:58) How "exercise snacks" reduce mortality Get the 9-page companion guide "The Cognitive Enhancement Blueprint" at

Vigorous exercise improves cognition and delays brain aging. Exercise causes muscles to produce lactate, which travels to the brain, triggering the production of neurotransmitters like norepinephrine and neurotrophic factors like BDNF. New episode on why we should incorporate more vigorous exercise into our routine. TIMESTAMPS: (01:51) What differentiates "vigorous" from "zone 2" (09:12) Why zone 2 training may not improve VO2 max (11:34) Balancing zone 2 & vigorous-intensity workouts (13:32) Norwegian 4x4 protocol improves VO2 max (16:52) Methods to estimate VO2 max outside a lab (19:49) What it takes to reverse 20 years of heart aging (25:40) How HIIT reduces type 2 diabetes risk (26:54) HIIT vs. Zone 2 for mitochondria (29:25) Should committed exercisers practice 80/20 rule? (32:35) Vigorous exercise enhances mitophagy (35:20) Why lactate from HIIT benefits the brain (37:45) How lactate allows "glucose sparing" in brain (40:43) The unique BDNF benefits of HIIT (41:59) Lactate signals the growth of new blood vessels (44:15) Exercise intensity increases myokine release (47:04) Exercise lowers mortality risk in cancer survivors (48:13) Vigorous exercise kills circulating tumor cells (49:53) Why exercise reduces depression and neurotoxicity (kynurenine mechanism) (51:58) How "exercise snacks" reduce mortality Get the 9-page companion guide "The Cognitive Enhancement Blueprint" at

Dr. Rhonda Patrick

530,847 views • 2 years ago

Exercise doesn’t just slow brain aging—it can reverse it Studies show that older adults who stick to a year-long aerobic exercise regimen can increase their hippocampal volume by 2%, effectively reversing the natural age-related decline of 1-2% in this critical brain region This effect is linked to lactate, a byproduct of exercise that fuels brain function and triggers BDNF, a protein that helps grow and protect neurons Regular physical activity isn’t just good for the body—it’s essential for a sharper brain

Exercise doesn’t just slow brain aging—it can reverse it Studies show that older adults who stick to a year-long aerobic exercise regimen can increase their hippocampal volume by 2%, effectively reversing the natural age-related decline of 1-2% in this critical brain region This effect is linked to lactate, a byproduct of exercise that fuels brain function and triggers BDNF, a protein that helps grow and protect neurons Regular physical activity isn’t just good for the body—it’s essential for a sharper brain

FoundMyFitness Clips

92,901 views • 1 year ago

Effortful exercise improves cognition. It is brain and cognitive maintenance. If I want an immediate boost in alertness, focus, and mental sharpness, I’ll do a short bout of vigorous exercise before a podcast or public speaking engagement. It’s the fastest, most reliable, and consistent way to flip the switch on short-term cognitive performance. Study after study shows that even ~10 minutes of movement, especially at a higher intensity, can acutely enhance executive function, attention, and memory. It also tends to reduce anxiety and improve your ability to filter distractions, which is basically the cognitive state you want when you need to perform. If you have an important presentation, an interview, or deep work that demands mental clarity, try a brief, intense session beforehand. Clip from my recent appearance on the PBD Podcast.

Effortful exercise improves cognition. It is brain and cognitive maintenance. If I want an immediate boost in alertness, focus, and mental sharpness, I’ll do a short bout of vigorous exercise before a podcast or public speaking engagement. It’s the fastest, most reliable, and consistent way to flip the switch on short-term cognitive performance. Study after study shows that even ~10 minutes of movement, especially at a higher intensity, can acutely enhance executive function, attention, and memory. It also tends to reduce anxiety and improve your ability to filter distractions, which is basically the cognitive state you want when you need to perform. If you have an important presentation, an interview, or deep work that demands mental clarity, try a brief, intense session beforehand. Clip from my recent appearance on the PBD Podcast.

Dr. Rhonda Patrick

70,367 views • 5 months ago

Regardless of whether someone uses talk therapy or pharmacology, or a combination of the two to achieve relief from depression, ultimately, any relief they experience is the consequence of neural plasticity (also called neuroplasticity), which is essentially changes in the function of neural circuits in the brain and/or body. Brain-derived neurotrophic factor (BDNF) was discovered for its role in promoting the growth, survival, and neuroplasticity of neurons, although it has other roles as well. As ketamine has emerged as a treatment for certain forms of depression, it has become clear that it works through several different mechanisms, including changing the amount of inhibition in the brain and rewiring neural circuits. Interestingly, recent findings suggest that ketamine metabolites may actually mimic some of the effects of BDNF by binding to its receptor (called trkB, which, for you aficionados, is a tyrosine kinase). To learn more about ketamine and its role in treating depression, as well as some of the risks associated with ketamine, especially recreational non-MD supervised use, see the new episode of the Huberman Lab podcast out now:

Regardless of whether someone uses talk therapy or pharmacology, or a combination of the two to achieve relief from depression, ultimately, any relief they experience is the consequence of neural plasticity (also called neuroplasticity), which is essentially changes in the function of neural circuits in the brain and/or body. Brain-derived neurotrophic factor (BDNF) was discovered for its role in promoting the growth, survival, and neuroplasticity of neurons, although it has other roles as well. As ketamine has emerged as a treatment for certain forms of depression, it has become clear that it works through several different mechanisms, including changing the amount of inhibition in the brain and rewiring neural circuits. Interestingly, recent findings suggest that ketamine metabolites may actually mimic some of the effects of BDNF by binding to its receptor (called trkB, which, for you aficionados, is a tyrosine kinase). To learn more about ketamine and its role in treating depression, as well as some of the risks associated with ketamine, especially recreational non-MD supervised use, see the new episode of the Huberman Lab podcast out now:

Andrew D. Huberman, Ph.D.

511,003 views • 3 years ago

Exercise doesn’t just slow brain aging, it can reverse it In a year-long trial, older adults who did aerobic exercise (~65–70% max heart rate, 3x/week for 30 minutes) increased hippocampal volume by about 2%, instead of the usual 1–2% yearly shrinkage This net gain reflects neurogenesis driven in part by higher BDNF, a key protein that supports the growth and survival of new neurons The same group also showed improvements in learning and memory, underscoring how powerful regular physical activity is for the aging brain

Exercise doesn’t just slow brain aging, it can reverse it In a year-long trial, older adults who did aerobic exercise (~65–70% max heart rate, 3x/week for 30 minutes) increased hippocampal volume by about 2%, instead of the usual 1–2% yearly shrinkage This net gain reflects neurogenesis driven in part by higher BDNF, a key protein that supports the growth and survival of new neurons The same group also showed improvements in learning and memory, underscoring how powerful regular physical activity is for the aging brain

FoundMyFitness Clips

35,490 views • 7 months ago

If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

Dr. Rhonda Patrick

267,727 views • 7 months ago

High-intensity interval training (HIIT) buffers your brain and body against the harmful effects of poor sleep Sleep deprivation disrupts blood sugar regulation—even pushing healthy people toward prediabetic levels—but HIIT powerfully counters these effects Just one intense session boosts glucose transporters in muscles, improving blood sugar control for up to 48 hours, even if your sleep remains fragmented Exercise is essential—especially when you're exhausted

High-intensity interval training (HIIT) buffers your brain and body against the harmful effects of poor sleep Sleep deprivation disrupts blood sugar regulation—even pushing healthy people toward prediabetic levels—but HIIT powerfully counters these effects Just one intense session boosts glucose transporters in muscles, improving blood sugar control for up to 48 hours, even if your sleep remains fragmented Exercise is essential—especially when you're exhausted

FoundMyFitness Clips

54,126 views • 1 year ago

Avocados are one of the most brain-healthy foods you can eat. They’re rich in monounsaturated fat, which supports cardiovascular health, and what’s good for your heart is generally good for your brain. They’re also packed with fiber, potassium (more than a banana, gram for gram), folate, and lutein, a carotenoid that accumulates in the brain and has been linked to better cognitive function.

Avocados are one of the most brain-healthy foods you can eat. They’re rich in monounsaturated fat, which supports cardiovascular health, and what’s good for your heart is generally good for your brain. They’re also packed with fiber, potassium (more than a banana, gram for gram), folate, and lutein, a carotenoid that accumulates in the brain and has been linked to better cognitive function.

Max Lugavere

17,805 views • 1 month ago

Exercise doesn’t just build muscle—it rewrites how a critical hormone, IGF-1, functions in the body Instead of circulating freely in ways that could fuel harmful cell growth, exercise redirects IGF-1 to where it matters most: your muscles and brain This shift promotes muscle repair, boosts neurogenesis (the growth of new brain cells), and even strengthens your body’s defense against cancer Yet another benefit of exercise to add to the list Go lift some weights

Exercise doesn’t just build muscle—it rewrites how a critical hormone, IGF-1, functions in the body Instead of circulating freely in ways that could fuel harmful cell growth, exercise redirects IGF-1 to where it matters most: your muscles and brain This shift promotes muscle repair, boosts neurogenesis (the growth of new brain cells), and even strengthens your body’s defense against cancer Yet another benefit of exercise to add to the list Go lift some weights

FoundMyFitness Clips

30,000 views • 1 year ago